How to Track Your Food & Drink Intake Extremely Accurately

It’s rare I speak to somebody who isn’t fully convinced they have a good pulse on what they’re eating.

It’s even rarer for that person to actually have a good pulse on what they’re eating—which isn’t their fault.

After all… it’s human nature to “forget” poor food choices and have conveniently photographic memories of healthy ones. One study found that people generally underestimate their calorie intake by 12-38%. Another study found that people with weight loss goals often underestimate their protein intake by as much as 47%.

This means a person eating 2,500 calories and 55 grams of protein per day might think they’re eating 1,550 calories and 100+ grams of protein per day.* This is (obviously) a large enough discrepancy to keep somebody spinning their wheels for months and years on end.

*Don’t forget: these studies monitored people TRYING to monitor their food intake. Most people don’t even try—resulting in even bigger discrepancies between perceived intake and actual intake.

There are dozens and dozens of studies showing similar findings: we’re horribly out of touch with what we’re actually eating (even if we think otherwise). This goes for both what we’re eating (quality) and how much we’re eating (quantity).

There are three main reasons for this:

1) A lack of education

Some people truly believe they’re having one tablespoon of peanut butter as they scoop 2-3+ servings out of the jar. But they simply haven’t been educated on how to properly measure portions (we’ll get to this shortly).

2) Denial

It’s easier to blame age or genetics or circumstance for a lack of success than it is to be totally honest with ourselves and say: “I haven’t the slightest clue as to what I’m actually eating on a daily and weekly basis.”

3) The “Elevator Effect”

It’s human nature to conform to what we’re “supposed to do.” That’s why we face frontwards in elevators unless the people already in it are facing the “wrong” way—at which point we typically turn around in an effort to fit in:

(Video via Candid Camera, LLC.)

The same thing happens when we’re tracking our nutrition. We report what we think we’re “supposed to be” having… instead of what we’re actually having (subconsciously or not).

But it’s not all bad news:

The latter two reasons (denial and conformity) won’t be issues if you’re reading this article. You’re not here by accident and I know you want to get in touch with what you’re really eating. That way you can make better choices and work toward goals like:

1. Fat loss
2. Muscle gain
3. Results maintenance
4. Better digestive health
5. Better workouts and recovery

The list goes on.

But it’s worth reiterating: learning how to track your food accurately is NOT only wise for people with fat loss goals.

Getting in touch with what you’re eating is important for ANY health or aesthetic-based goal. Think of it like tracking your spending before establishing your budgeting and investment strategies.

Here’s what you’ll need on hand in order to track your food accurately:

1) A food scale

Measuring cups and spoons won’t cut it if accuracy is truly your goal. They measure volume (how much space an item takes up)—not weight (a much more accurate measure).

2) The MyFitnessPal app

There are other solid food tracking apps (like Mike’s Macros and Cronometer)—but MyFitnessPal has a huge food database and it’s what most of my clients use. Here’s what I tell each of them before they use it:

• While extensive… the database has tons of mistakes. So pay close attention to what you’re logging (there’s a chance the numbers are ridiculously off)
• Its nutritional recommendations aren’t good—even after you enter your age and weight and fitness goal. So ignore every notification it gives you and remember: we’re using the app as a tracking tool—NOT as a nutrition coach
• Eating back calories burned (something it’ll prompt you to do) is a BAD idea. Not only are you NOT burning as many calories as it says you are… but you’re creating a “tit for tat” relationship with diet and exercise that won’t serve you in the long-term
• It can’t accurately scan your meals for you (this is a new feature they rolled out that’s horribly inaccurate)
• The premium version isn’t necessary. I haven’t had a single client use it in 9+ years of helping people eat better (sorry MyFitnessPal)
• We don’t want you attached to it. This creates unnecessary anxiety when you’re not using the app AND an unhealthy dependence on numerical feedback. So “break the streak” reasonably often and avoid tracking during special occasions (like an anniversary date or weekend getaway)

I broke down everything else you need to know about MyFitnessPal here:

10 Things Dieters NEED to Know About MyFitnessPal (Before Using It)

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Here are three other ways to make tracking your food easier:

1) Cook most of your own meals

I’m not saying you can’t ever eat out or splurge at a restaurant. But counting your calories with 100% accuracy is already impossible: with a 20% margin of error allowed on most labels. So you can imagine how much harder it is to track your meals when you’re not actually preparing them yourself. Think of it like somebody else spending your money while you’re trying to track your spending.

All this said: there are two ways you can get within striking distance (calorie-wise) when this happens:

How to Easily Track Your Calories When Eating Out

2) Keep your meals fairly simple

It’s not uncommon for people to run to Pinterest or foodie blogs when I tell them to cook more of their own meals. But tracking complex recipes is a pain in the ass and not something you’ll want to do—especially if you’re cooking for other people—95% of the time. Which is why I recommend keeping your meals simple (ex. 3-6 ingredients) and easy to track.

Here are 40+ examples:

High Protein Meals & Snacks For People Who Hate Cooking

3) Consider planning your meals in advance

This isn’t technically necessary if you’re simply looking to get in touch with your habits. But setting aside a few minutes before bed (something all my VIP Coaching clients do) to plug in the next day’s plan in MyFitnessPal is tremendously helpful for minimizing time spent tracking. All you have to do the next day is break out a food scale to “confirm” you’re eating what you planned on.

I wrote an entire article on this (for people with fat loss goals) here:

How to Plan a FULL Day of Eating For Fat Loss (4 Simple Steps)

Without further ado…

Let’s break down the BEST way to get in touch with your usual food quality and quantities (portions).

IMPORTANT: The WORST thing you can do when you begin tracking accurately is make radically different food choices because you’re tracking accurately. This is what I call “misrepresenting the data” and it doesn’t lend itself to long-term success.

That’s why I encourage new clients to think of the first few weeks of tracking as nothing more than a “data collection phase.” The tinkering comes later (when we have a better idea of baseline habits).

Here’s how the foundation is laid:

Step #1: Log the correct item in MyFitnessPal

I know this seems simple. But most people don’t take the time to log the correct item in MyFitnessPal when they pull out the app. For example: many people type in “ground beef” and go with the first entry they see.

But that’s like tracking your spending and writing down “pants” as a purchase. What kind of pants? Dress pants or casual pants? From an expensive brand or a thrift store? This stuff matters if you want to get in touch with your spending and food is no different.

In the case of ground beef… whether it’s 93/7 or 85/15 makes a big difference. Occasionally the brand (ex. Perdue or Tyson) matters as well.

Step #2: Record it in grams or ounces

It’s important to find an accurate unit (grams or ounces and occasionally milliliters) once you find the correct item in MyFitnessPal. These get you much closer to “reality” than volume-based and generic units (ex. cups and teaspoons and “scoops”) do.

But you won’t always see this in the app when you look up a food. Sometimes MyFitnessPal initially displays a less accurate unit. When this happens:

1) Change the unit in the app (easiest)

Here’s how to do it:

2) Look for an accurate unit on the food’s label (a simple fallback)

If MyFitnessPal isn’t giving you accurate units to work with… look at the food label itself. It generally lists an accurate equivalent of the recommended serving size.

You can then use this to track the item accurately (even if you can’t record it in grams or ounces or milliliters in the app itself):

Step #3: Put the item on your scale

Here comes the fun part! Especially for peanut butter lovers who have never seen a “real” serving before. Simply turn your scale on:

Then find the correct unit (to match whatever you have logged in MyFitnessPal):

Then weigh the item and make sure the portion you’re having matches what you’re entering in MyFitnessPal.

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I recommend weighing items that can’t be put directly on the scale (like olive oil and peanut butter) using the “Subtraction Method”:

You can use a similar approach when weighing raw items (ex. uncooked chicken or steak):

1. Put a bowl on the scale before turning it on
2. Turn on the scale
3. Adjust the unit to whatever you have logged in MyFitnessPal (grams or ounces or milliliters)
4. Put the raw item in the bowl and see what it weighs

To this point: I always recommend weighing and tracking RAW items. Food weights change a ton (25-33+%) during the cooking process and it’s a little bit less accurate when you track them this way.*

*Although it’s not worth agonizing over if this is your only option (like when you’re eating out or somebody else cooks for you). Simply round up 20+% on your initial calorie estimate in MyFitnessPal.

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Let’s wrap things up with the most common tracking mistakes (something I’ve written entire articles on). Here are some ways you might be missing calories from your log and accidentally “fudging the data”:

• You’re eyeballing your portions after weighing them for a while (incorrectly assuming you’re now good at it)
• You’re not weighing liquid calories (ex. coffee creamer and olive oil)
• You’re letting somebody else (ex. significant other or family member) measure your portions and underestimating the calories when they do
• You’re using “pre-measured” containers (ex. a protein scooper or a Mason jar with labeled portion lines). These are also frequently inaccurate
• You’re leaving out “little stuff” (ex. handful of nuts or shredded cheese or bites of your kid or partner’s meals)
• You’re logging all your meals at the end of the day. You WILL forget everything you’ve eaten if you do this
• You’re underestimating meals out. The average entrée has 1,200+ calories and this doesn’t include apps or alcohol (nevermind dessert). It’s always best to round up 20+% on your guesses
• You’re eating out or ordering take-out often (3+ times per week). This lends itself to inaccuracies even if the company lists their calories online
• You’re not recording 100% of your splurge meals (which add up FAR more than people think). This is like going on a huge shopping spree and not checking the price tags during it. This can majorly impact the rest of your “budget”
• You’re justifying the exclusion of “negligible” items (ex. a sip of someone’s wine or a handful of chips) from your log. I see this happen the most with people who have tracked for a while and think they can take their foot off the gas
• You “pick while you prep” (ex. taste testing)
• You’re misreading labels (fun fact: an actual Pop-Tart serving is a single pastry)

I know this level of tracking “intensity” might seem neurotic or obsessive at first. But you might as well have accurate information to work with if you’re going to take the time to track.

This will empower you to not only succeed short-term—but to easily maintain your results long-term (without having to track: the eventual goal for all my clients).

Now what?

It’s worth mentioning one last time: you should NOT drastically change your eating habits when you begin to track accurately. I recommend changing next to nothing for 2-3+ weeks so you can get a much better idea of your usual food quality and quantities (portions).

Here’s what you can do after:

• Option #1 is making small “upgrades” to your choices that are in line with your goals. Examples of this include swapping breakfast sandwiches for oatmeal and smoothies OR increasing your protein portions (ex. extra chicken in your salad). 
• Option #2 is making bigger changes to your decision-making (like aiming for specific macronutrient targets or overhauling your meal frequency)—but this can be a slippery slope for somebody who isn’t highly experienced
• Option #3 is letting somebody else decide FOR you. This is why many people hire me: so I can take all the guesswork out of their hands. They simply have to track as accurately and honestly as they can and implement my feedback on a weekly basis

This produces some pretty killer results:

Client Success Stories

Please don’t hesitate to let me know if you have any other questions on getting in touch with what you’re eating. It’ll make a WORLD of difference on your transformation journey—no matter what your goal is.